Tuesday, August 9, 2022
High School Advanced Lifter Kit
Sunday, July 24, 2022
Week 6 of our Summer Training Series
WEEK 6
Conditioning and Weight Loss are still together
Day 1:
1: Superset
A: Squat
B: Push Up
C: Jumping Jack
5x20
2: Superset
A: Dumbbell Lunge
B: Dumbbell Chest Fly
C: Dumbbell Row
3x15
3: Superset
A: Dumbbell Straight Leg Dead Lift
B: Dumbbell Chest Press
C: Dumbbell or Kettlebell Swing
4x20
4: Cardio
20 minutes of 1 minute FAST 1 minute SLOW HIIT
5: Ab
Ab Video
Day 2
1: Superset
A: Dumbbell Cleans
B: Dumbbell Forward Raise
C: Dumbbell Lateral Raise
D: Dumbbell Reverse Fly
5x20
2: Superset
A: Dumbbell Curls
B: Dumbbell Hammer Curls
C: Dumbbell Overhead Extension
D: Dumbbell Kick Backs
5x20
3: Superset
A: Burpees
B: Mountain Climbers
C: Sit Ups
4x20
4: Ab Video
WEEK 6
Day 1
1: Squat 54321
2: Front Box Squat 3x8
3: Bench 54321
4: Incline Close Grip 3x8
5: Dumbbell Lunges 3x8
6: 20 minutes of heavy triceps
Day 2
1: Deadlift 54321
2: Barbell Rows 3x8
3: Cleans 54321
4: Push Press 3x8
5: Hang Pull 3x8
6: 20 minutes of heavy biceps
Day 3
1: Wide Stance Box Squat 54321
2: Close Grip Bench 54321
3: Dumbbell Incline Press 4x15
4: Box Jumps 4x15
5: 20 Minutes of speed triceps
Sunday, July 17, 2022
Week 5 of our Summer Training Series
Officially broke 1 Full MONTH!!!
Congrats on making this far. Now that Fall Sports are quickly approaching, we are going to combine Weight Loss and Conditioning. Those who have been doing the Weight Loss Program are ready for something slightly harder and the Conditioning Athletes should know their weak and strong points by now and should be able to take different routines we have done and add them into the workouts provided to make sure they are ready for the upcoming season.
Also, make sure to check out the links below and our more recent blogs that showcase different Amazon Items that will help you reach your goals.
Weight Loss / Conditioning
Day 1
1: Squats 5x20
2: Lunges 2x10
3: Bench 5x20
4: Dumbbell Fly 2x10
5: Seated Rows 5x20
6: Dumbbell Rows 2x10
7: Calf Raises 5x20
8: Single Leg Deadlifts 2x10
9: Video
Day 2
1: Push Press 5x20
2: Forward Raise 2x10
3: Lateral Raise 2x10
4: Reverse Fly 2x10
5: Curls 5x20
6: Hammer Curls 3x15
7: Reverse Curls 2x10
8: Close Grip Push Ups 5x20
9: Dumbbell Overhead Extensions 3x15
10: Tricep Kick Backs 2x10
11: 100 total of each: Sit Up - Leg Raise - Russian Twist
Day 3
40 straight minutes of high intense cardio
Strength Athletes
Week 5
Day 1
1: Squat 6x3
2: DB Lunge 3x12
3: Kettlebell Sanddune SLDL 3x10
4: Bench 6x3
5: close grip bench 3x12
6: triceps – 3 exercise superset
3x20
7: weighted abs for 10 minutes
Day 2
1: Deadlift 6x3
2: rows 3x12
3: heavy trap bar shrugs 3x5
4: high pull 6x3
5: steering wheel 5x20
6: Db push press 4x12
7: 15 min of speed abs
Day 3
1: sumo deadlift 6x3
2: 1 arm farmers hold 30 sec right
30 left no rest for 5 min
3: 300 reps of abs
4: cardio x 15 min
5: arms – anything
Friday, July 15, 2022
Eat Healthy with these 5
Need help dropping the pounds? Buy some cook gadgets to keep healthy cooking/eating fun. Below are 5 products I either use or recently ordered.
Stackable Grill Rack:
I use these in my oil free fryer for wings and they cook perfectly every time. I haven't tried them on the grill yet but they are perfect in the fryer.
Thursday, July 14, 2022
High School Lifter Starter Kit
Below are 5 items all lifters should pick up before getting into lifting. None of these items are too expensive and all of them will help you learn how to lift and avoid injury while doing so.
Please Note: I am listing products that are good but not the best out there. I think it would be foolish to drop a crazy amount of money on something you are just getting into. Later on I will post a list of equipment for more experienced lifters that will include some more higher end items.
#1
BELT
Everyone should have a belt of their own. Our 2 clubs keep a few on hand but with all the different styles and sizes I just can dedicate enough space to hang a belt that fits everyone's needs. This is a MUST HAVE for all lifters. Even our school program has belts but they're not great and for a 1 time investment you can own your own belt that fits perfectly.
Tuesday, July 12, 2022
Stop being HURT
If you are training hard there is no way you won't eventually tear something or get sore. The key is to find a way to avoid this from happening so you can continue to go NONSTOP! Below are some rehab tools I use daily and our clients have access to every time they train with us. Check them out and make sure to reach out to us if you have any questions.
Acumobility:
This tiny little device has taken so many knots out of my upper back. I just place it on a wall and jam my back and neck into as hard as I can. I feel it is much better than a lacrosse ball and its small enough that you can take it anywhere.
Outdoor Recreational
This Weeks Home Gym Deals
Need Help building your home gym? Check in with us often as we drop some MUST HAVES for every At Home Workout. I won't bore you with any views or descriptions this time, just a quick list of some items that I feel are worth having.
Treadmill:
Sunday, July 10, 2022
Week 4 of our Summer Training
Sunday, July 3, 2022
Summer Training Week 3
Welcome to week 3, you have successfully made it through half a month!
Update: Group Training sessions are kicking off at the new location. If you are in the Harleysville area, I really recommend you take advantage of our free two-week membership. Reminder: Our Narberth location is still open and we are taking private clients Sunday through Friday each week. Just reply to this email for more details.
Small Favor of the week:
Challenge a friend to do a workout with you. Do it in person with them or send them the link to a video. Not only will this help keep you motivated and working hard, it will also help us expand our reach.
ATHLETES: This is a perfect opportunity for you to get your teammates involved. Every Fall I listen to students complain that they weren’t ready for their season and their coach expected too much from them too soon – It is 100% on you and your fellow teammates to be ready for AUGUST.
Bonus Favor:
Make sure to check out the products we are featuring. Each week we will be dropping some items that we either use at the clubs or suggest for you. Check them out and let us know what you think.
Fit Tip of the Week:
Add in no less than 2 weighted Ab workouts each week. These can be done in as little as 5 minutes but will really help you in the long run. Two very easy but effective weighted ab exercises are Russian Twist and Sit Ups – I wouldn’t try to go heavy on these but make sure you keep things challenging.
Conditioning
Day 1
Video 1
then
1: Squat 20-15-10-8
2: Front Squat 3x12
3: Bench Jumps 3x20
4: Dumbbell Bench 20-15-10-8
5: Dumbbell Incline Fly 3x12
6: Push Up to Toe Tap 3x15 per leg
7; Weight Sit ups 3x30
8: Leg raise to toe reach 3x20
9: 6 minutes of Side Planks (you pick the set times just hit a full 6 minutes)
Day 2
Video 2
then
1: Deadlift 15-12-10-8
2: Dumbbell Rows 3x20
3: Cleans 15-12-10-8
4: Push Press 3x15
5: Lat Pulldowns 3x12
6: Machine seated rows 2x20
7: Dumbbell Forward Raise 2x20
8: Dumbbell Reverse fly 2x20
9: Pick any Ab video from our youtube page
Day 3
Run 1 mile
20 push ups
20 squats
20 sit ups
Run ¾ mile
20 push ups
20 squats
20 sit ups
Run ½ mile
20 push ups
20 squats
20 sit ups
Run 1 lap
20 push ups
20 squats
20 sit ups
REST
Weight LOSS
DAY 1
Video 1 (Just for fun, this week you are going to try out the Conditioning videos from their first week)
then
1: Superset
A: Push up
B: Squat
3x15
2: Superset
A: Dumbbell Bench
B: Goblet Squat
3x12
3: Superset
A: Incline Dumbbell Fly
B: Dumbbell Lunge
3x15
4: 20 straight minutes of high intensity cardio
Day 2
Video 2
then
1: Superset
A: Dumbbell Rows
B: Push Press
C: Jumping Jacks
3x20
2: Superset
A: Dumbbell Reverse Fly
B: Dumbbell Forward Raise
C: Burpee
3x10
3: Superset
A: Dumbbell Lateral Raise
B: Dumbbell Deadlift
3x20
4: Pick an Ab video from our youtube page
Day 3
1: Superset
A: Dumbbell Curls
B: Dumbbell triceps kickbacks
C: Dumbbell Hammer Curls
3x15
2: Superset
A: Dumbbell Crossover curls
B: Dumbbell Crossover triceps extension
3x20
3: Superset
A: Close Grip Push Ups
B: Dumbbell Reverse Curls
3x15
4: Bench Dips 4xMAX
5: 100 total of the following
Sit Up
Leg Raise
Crunch
Russian Twist
Strength
Day 1
1: Squat 10-8-6
2: Front Squat 5x2
3: Bench 10-8-6
4: Incline Close Grip 5x2
5: SLDL on Sanddune (or box) 3x6
6: Speed Dumbbell alternating bench Press on flat bench 3x15
7: Decline weighted sit-ups 5x20
8: Standing banded abs (hang band from pull-up bar and do standing situps 5x20
9: weighted Russian twist 1 minute on 1 minute off x 5
10: 100 total leg raises
Day 2
1: Deadlift 10-8-6
2: Sumo deficit deadlift 5x2
3: Hang Pull 10-8-6
4: Push Press 5x2
5: Seated Military DB Press 3x15
6: Speed Alternating DB Rows 3x15
7: HEAVY DB shrugs 3xMAX
8: Farmers Hold 30 seconds on 30 seconds off x5
9: 20 of each (All weighted) Sit-Up – Leg Raise – Russian Twist – toe Reaches x4 sets
10: Hanging Scissor Kicks 3x10
Day 3
1: Bench 3x8
2: Bench 21’s
3: Squat 3x8
4: Squat 21’s
5: Incline DB flys 3x10
6: Incline DB FAST bench 3x20
7: Steering Wheels 1 minute on 1 minute off x5
PRODUCT
This week I encourage you to check out the Manta Ray. Please note: This is not a squat pad, I had squat pads and have thrown them out or hid them from athletes every single time I’ve seen them in a weight room that I’m working out of. Reason why I suggest the Manta Ray? It takes the stress off the shoulders. Much like how we use Safety Squat Bars, Cambered Bars, and Bandbell bars at the club to ease the shoulders during leg exercises, this product will also do a lot to help your but at a much lower price than the bars we buy.
• Focus on squat movement and technique, not discomfort, numbness or shearing muscle trauma
• Load distribution takes the bar off your shoulders and spine, and spreads the weight evenly across your trapezius and torso muscles
• Bar no longer presses against your neck, and less shoulder stress when holding the bar
• Reduces risks of injuries, protects against crush trauma, maximizes mass-building potential
• Easy to use. Snap it into the bar to keep it centered on every set. Provides a stronger connection compared to a typical, foam-based barbell pad
Friday, July 1, 2022
Stop Running
This common but insane style of training needs to end. Very few sports get away with holding onto an athlete for 10-12 months like Track does. There is zero rest time for most athletes and exhuasted body parts get destroyed while neglected areas stay neglected creating a sore, injured, SLOW, mentally destroyed, and under balanced athlete. Results: They either quit, learn to hate the sport but continue due to commitment or friends, NEVER run or exercise post High School (causing healthy adulthood habits) try drastic measures to get better (unsafe weight loss methods) and 9 out of 10 times the athlete see zero results or such little improvement that they begin to feel like failures.
Solution? Pick up a barbell, you stupid dumbbass kid! Athletes who are all around fit perform better in every aspect of sports. I'm not saying a 5k runner should train like a defensive linemen but yeah, I am saying they should do the exact same exercises just differently. Train the big movements then add in some sports specific routines or routines designed for the individual. Deadlifts, squats, cleans, bench, and other compound lifts should be used across all sports in order to develop every inch of the body. Runners need CORE - guess what builds a better core than crunches? Deadlifts, squats, front squats, cleans, farmers, ect... Very few other sports operate like this. Football doesn't tell their linemen to only hit eachother for 3hrs a practice, basketball doesn't just shoot, baseball doesnt just swing a bat, but for some crazy reason, Runners typically just Run and then do some "Recovery" program that a coach either found in a magazine or they use a program that helps them with their personal injury even though the 14yr old running 6 days a week probably doesn't have the same injuries as the 40-60yr old coach. Honestly, sometimes the best recovery is actually taking a step back from the sport and focusing on some impact free training. I know a lot of coaches think I'm a bit crazy and push the kids too hard too often in the weight room but when a kid tells me their shoulder hasn't been feeling right after 6 weeks of heavy poundage in the weight room mixed with their sport I never tell them to bench more, I tell them to take a week of benching and use this time to fix any weak areas that will make their bench or shotput or blocking better. Injuries can be amazing opportunities to grow and get better.
I wanna say it was 2018 when a freshmen from a private school in our area signed up to get ready for Cross Country. Her mom and coach insisted she only run and do bodyweight exercises all summer long, 2x a week with me and then a few times by herself. This 14 year old girl couldn't run a straight line. She was so unathletic and uncoordinated that expecting her to compete in cross country was highly questionable. It took 1 day on the track to figure out that Running wasn't going to help. We shifted gears and set the whole summer around training 2x a week in my air conditioned club where she worked on balance, body movements, mechanics, and basic weight training. Result: She crushed every single one of her Middle School times and never came in last place again. Not coming in last place might not be a massive victory for some but it was the only goal she had and she achieved it. Due to covid we lost touch during her final 2 years of HS but her Freshman and Sophmore year was a massive success in her eyes. Had I just made her run (wonky legs and arms flapping) she would have lasted maybe 1 season before quitting or getting injured. While some of her achievements could be connected to her growing into her body as she aged I would put money on it that the weight room time did the most for her. The more you push and pull a barbell around the more your body will make nerve connections and learn exactly how the human body is supposed to move.
So again, STOP MAKING RUNNING 100% OF YOUR TRAINING
And check out some Farmers Walk Handles if you're looking to add a nice BOOST to your training
Sunday, June 26, 2022
Summer Training Week 2
Week 2 of our Summer Series
Welcome to Week 2 of our Summer Series! Hopefully by this point you finished at least 3 workouts and have decided which of the 3 programs fits you best. Just remember to add 1-2 workouts from the other programs to your routine so you can really start to lock in some results.
UPDATE:
We are now offering 2 free weeks of Group
Training at our Harleysville Location.
For our student athletes, please have a parent reach out to me to
discuss this. For the adults, just reply
to this email and I will send you the schedule and details. If you like the two weeks and want to sign up
that’s great, if it isn’t for you all I ask is that you tell a friend and help
us build.
Each week I am going to ask 1 simple favor to help boost the company. Last week it was to Subscribe to our YouTube page which a few of you have done so Thank You. If you haven’t yet, it just takes a second and will really help us build the channel.
This week’s favor: Please send at
least one friend the following link and ask them to join our email list. The more people we have on this mailer the bigger/better
the program will become. Just copy and
paste the link into a text and ask as many people as you want to join.
https://forms.wix.com/931afaf9-4215-4c83-af97-23017e69a81f:5c5afd60-836b-48b6-bcfa-27ced4c0e44b
The Workout
Conditioning
Day 1
Video 1
THEN
1: Squat 3x12
2: Front Squat or Goblet Squat 3x12
3: Bench 3x12
4: Dumbbell Incline Bench 3x12
5: Bench Jumps 3x20
6: Ab Video
Day 2
Video 2
THEN
1: Deadlift 3x12
2: Seated Rows 3x20
3: Lat Pulldown 3x20
4: Bicep Curls 3x20
5: Hammer Curls 3x20
6: Box Jumps 3x10
7: Hanging Abs 3xMAX
8: Lots of Planks and Side Planks
Day 3
1: Power Clean 10-8-6-3-3-3-
2: Push Press 3x15
3: Forward Raise 3x15
4: Lateral Raise 2x20
5: Superset
A: Reverse Fly
B: Push Up
C: Jump Squat
5x15
6: 100 of each
Sit Up
Leg Raise
Russian Twist
Flutter Kicks
Weight Loss
Day 1
Video 1
THEN
1: Squat 3x12
2: Front Squat or Goblet Squat 3x12
3: Bench 3x12
4: Dumbbell Incline Bench 3x12
5: Bench Jumps 3x20
6: Ab Video
Day 2
Video 2
THEN
1: Deadlift 3x12
2: Seated Rows 3x20
3: Lat Pulldown 3x20
4: Bicep Curls 3x20
5: Hammer Curls 3x20
6: Box Jumps 3x10
7: Hanging Abs 3xMAX
8: Lots of Planks and Side Planks
Day 3
1: Power Clean 10-8-6-3-3-3-
2: Push Press 3x15
3: Forward Raise 3x15
4: Lateral Raise 2x20
5: Superset
A: Reverse Fly
B: Push Up
C: Jump Squat
5x15
6: 100 of each
Sit Up
Leg Raise
Russian Twist
Flutter Kicks
Strength
Day 1
1: Squat 3x5
2: Front squat with hold at bottom 2x15
3: Bench 3x5
4: Incline wide grip 2x15
5: DB lunges 3x10
6: 100 weighted sit-ups
7: 60 hanging leg raises
8: 100 calf raises toes pointed put
Day 2
1: Deadlift 3x5
2: deficit deadlift 2x15
3: T Bar rows 3x20
4: max pull ups x 5
5: reverse fly 2x10
6: Dumbbell cleans for speed 3x15
7: 10 minutes of weighted abs
Day 3
1: Bench 3x10
2: slight incline bench 3x10
3: increased incline bench
3x10
4: high incline bench 3x10
5: seated military press 3x10
6: standing strict military press 3x10
7: 150 Tricep reps (as many exercises as needed)
8: 70 hanging abs
9: 10 minutes of floor abs
Fit Tip of the Week:
Very simple tip for the week. Add no less than $10 worth of fruit to your shopping list each week, ideally fruit that can sit out on the counter in your kitchen so you will have no choice but to see it Every Day! This simple hack will increase your healthy food intake and decrease your junk food intake.
Weekly HIGHLIGHT
We were gifted some HUGE mirrors for the new club. While I completely read the description wrong and thought they were 70" high, everything worked out after a bit of a transportation fiasco and our new 7feet mirrors are officially hung up and ready our next client.
Sunday, June 19, 2022
Summer Training Week 1
Thursday, April 14, 2022
Lose Weight by Summer EP 2 of 5
Week 2 keeps things moving as you start to get addicted to The Program and ready for SUMMER! Go over all 3 workouts and our featured video that will address 5 NEW TIPS to help you reach your goals then make sure to Subscribe to our Youtube Channel for more FREE WORKOUTS and more. At the bottom of this post we will feature a few Amazon Finds to help you speed up the results. Please check them out and let us know if there is any equipment you are interested in.
Week 2 Video:
The Workouts